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5 Quick Hotel Workouts

My job keeps me on the road about 50% of the time.  It’s definitely a little frustrating when trying to reach strength and fitness goals, but I don’t let it derail me completely.  In fact, most of my PR’s seem to come the week after I get back from a work trip.  I find a few good PR’s will completely erase the frustration of trying to maintain on the road with limited time and resources.

Whether you travel a lot for work, on vacation (hopefully somewhere sunny near the beach with Mai Tai’s), or just happen to find yourself out of town for whatever reason, here are my top 5 favorite hotel workouts (were going to assume on some of these your hotel has the very basics in a fitness room).

  1. 100 Burpees For Time – Yep…100 BURPEES, as fast as you can.  It’s totally sucky, but takes less than 10 minutes, and you’ve just taxed your ENTIRE body, as well as your cardiovascular system.Burpees
  2. 10-1 Pull-Ups, 1-10 Push-Ups – Doesn’t sound like much, but try it.  You’ll be ready for the beach in 10-minutes.  Start with 10 pull-ups, right into 1 push-up, then 9 pull-ups, 2 push-ups, and so on until you’ve completed the ladder.  Make sure you wear a tank top when you do it so the rest of the turds in the gym can see how swoll you are.
  3. 5 Rounds For Time – 400m Run, 20 Push-Ups, 20-Sit-Ups, 20 Squats – Less than 20-minutes, and you’ve smoked your entire body again.  You’ve also just done 100 reps of each movement without even knowing it.  Sneaky.  I like to increase the treadmill speed every round to make sure I’m pushing myself, as it’s easy to be lazy when no one or nothing is there to hold you accountable.
  4. 100 Pistols For Time – Or one-legged squats for the layman.  Say goodbye to your glutes and midline.  Another 10-minute blaster that will maintain your squat strength.
  5. RUN! – I don’t really care how you run…just go run.  Run for 20-minutes on the treadmill, map a 5k out on your phone/computer and enjoy the air outside, do 10 rounds of 50m sprints resting on your walk back to the start, mix up a run with some calisthenics.  Get creative.  Get sweaty.  Get fit.
  6. Honorable MentionThere are plenty of CrossFit workouts that are great for traveling.  Here are a few of my favorites:
    • Cindy – As many rounds as possible in 20 minutes of 5 pull-ups, 10 push-ups, 15 squats.
    • Angie – 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats for time.
    • Annie – Reps of 50-40-30-20-10 double unders and sit-ups.  I always bring my jump rope with me when I travel.  Be ready to not be able to sit-up out of bed after this one.

Happy Fit Traveling!